Thread the Needle Pose

Thread the needle pose is a simple posture which provides a gentle and effective release for the back and upper body through a twist. It is a useful posture for stretching the arms, chest and neck. It also has a number of therapeutic benefits for those suffering with pain or tightness in the upper body.

To enter the pose, begin in a table top position, then one arm is “threaded” under the other, laying the side of the arm on the ground and taking the side of the head to the floor.

Thread the needle pose may also be known as parsva balasana in Sanskrit.

Yogapedia explains Thread the Needle Pose

This simple posture has a number of key physical health benefits, such as:

Compresses and stimulates the upper chest muscles

Opens the muscles of the shoulder

Detoxifies the body through the twist

Stimulates circulation to the arms, hands and fingers

Soothes the digestive system

Different variations of this posture can be taken to go deeper. For example, the top arm can be lifted and extended to increase the twist through the spine. Similarly, one knee can be lifted from the floor while keeping the toes grounded to create more space to move into the twist. To enhance the benefits, the muscles should be kept active with the legs strong.

This posture should be avoided by anyone with neck or shoulder injuries. Care should also be taken not to go too deep into the twist.